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Training Log Archive: Zimmers

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running11 12:39:51 107.83(7:03) 173.53(4:23)
  Water Running1 45:00 2.8(16:06) 4.5(10:00)
  Total12 13:24:51 110.63(7:17) 178.03(4:31)
averages - weight:148lbs

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Saturday Jan 27 #

8 AM

Running 1:54:51 [3] 30.2 km (3:48 / km)
shoes: Adidas Adios Boost 3

Skips and Swings
Bunch of stretchy stuff
8KM WU (supposed to do 10)
18KM of 3:45/3:25ish (supposed to do 16)
4KM WU

Good one today despite feeling sore and tired but things loosened up nicely after 25minutes. Thought I was at 10km and started the first one (3:42) then watch beeped and only showed 9th KM... Thought oh well, guess i'm doing 18km of this... whatever ... didn't think it was a big deal. Progressed the entire time which was nice. 3:40ish for a KM gives me A LOT of time to recovery so I found it too easy to only run 3:25 very early and kept pushing the harder KM's. No cramps today which was good ... but again, 3:40ish is a pace that I don't think taxes the body enough... it's the consistent 3:20 / sub 3:20 pace that brings it on. Always around 11km!!

3:42/3:23
3:42/3:21
3:43/3:20
3:44/3:17
3:44/3:17
3:40/3:17
3:42/3:16
3:37/3:11
3:36/3:05.6

Last 4km was really strong but easy (14:38)

Hip Mobility
Good roll session
ice bath.
4 PM

Running (Shake and Bake) 35:00 [3] 7.78 km (4:30 / km)

Afternoon shaker. Felt good!

Lots of rollin' and icicles (ice bath)

Note: been stretching and rolling at home a tonne... Past lessons: more stretching/rolling/icing = not being injured!

Friday Jan 26 #

3 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

easy hour met up with Dman for about 22mins of it. Good Chat - fun times!

Thursday Jan 25 #

6 AM

Running 1:15:00 [3] 16.67 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Good run this morning.... completely baffled as to what the frick happened yesterday.

4 x Strides
Hip Mobiity
Roll/Stretch
3 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)

Ducked out early today and was able to get in some extra time since I didn’t get in my full long run yesterday.

Wednesday Jan 24 #

3 PM

Running 1:45:00 [3] 23.33 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

This was good until 1:43:00!!!! Wow then it went for a huge cow paddy!

Passed out along the neebing river bike pike ... LOL ... some dude found me like sitting in the snow... somehow I managed to stop my watch though ... ALSO FUNNY!!!

Anyways somehow managed to stumble home and don't even remember anything before like 7:30.

Tuesday Jan 23 #

6 AM

Water Running 45:00 [3] 4.5 km (10:00 / km)
weight:148lbs

Preactive + roll
6min swim/kick
2xdrills
4 x (:60, :45, :30, :15 /:15) /:45
~10min DWR

Decent session. I did go a little easy on the running A’s as I tried to focus on a specific breathing rhythm
3 PM

Running 1:10:00 [3] 15.56 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Good run today but I was bagged. Almost called it a couple times but I just keep saying another lap of chapples. Grind fest for sure

Monday Jan 22 #

6 AM

Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Swings/Swings
45 runny
Swings/Stretch/Roll

Good run today... felt okay... nothing really seems to be bothering me other than my achilles when I start but it quickly goes away. Seems to be better if I rub the hell out of it before I start. Ideally, today workout goes much better than the last two.
5 PM

Running (Tempo) 1:10:00 [3] 15.56 km (4:30 / km)
shoes: Adidas Boston Boost (Black)

Preactive + roll
Glute activate + some more roll
15up + 8x4min @tempo / 1min + 16cd

This was really good today. Effort was awesome and I kept my head and just dealt with the shitty footing. Only stretch that was good was from the hockey rink to riverside. Like I know it’s about getting the effort in and the fitness will come but it would be nice to be able to really keep the legs used to hitting the faster paces. Just have to keep reminding myself that when the footing IS better the speed with be there.

Sunday Jan 21 #

7 AM

Running 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Preactive and swings
90 runny
HOH drills and swings

Run was really good and quite fast! Legs still spinning from yesterday

Stretch and roll
Weights and core strength
4 PM

Running (Sloppy Seconds) 35:00 [3] 7.78 km (4:30 / km)
shoes: Ascis GT-2000 V5 - Gecko Green

Second run today. Was planning on 45minutes but only 35 because my hips were getting sore and I rolled my ankle already twice because I had to stick to sidewalks because of traffic. So much better running early and on the roads. Footing is just horrendous on the sidewalks.

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